Flat stomach working less than 10 minutes a day, not forcing your back

by Ana
(Queretaro, Mexico)

First of all, in order to perform this exercises, find a pad to comfort your back while lying in the floor for the following short workout.

Remember before start, to heat up a little to avoid injuries.

1) Pelvis inclination.

This is a wonderful exercise for women after giving birth to a child and that are longing to recover the figure, though it's also suitable for all the people.

a) Lay down with your back in the floor.

b) Bend your knees. Your feet are touching the floor. Align your feet with the hips. Put your arms to the sides of your body with the palms of your hands looking down and contract your abdominal muscles.

c) Press your lumbar zone against the floor and make a soft inclination of the pelvis in a way that the pubic bone raises from the floor.

d) Turn back to the initial position.

e) Repeat 10-15 times slowly but constant.

2) Leg glide.

Easy exercise to strengthen the abdominal muscles.

a) Repeat the initial position of the pelvic inclination exercise. You can use a small pillow to comfort your neck.

b) Contract the abdominal muscles making your stomach go to the inside. (Like when you want to be in the picture with a flat stomach).

c) Make a soft inclination of the pelvis so that the pelvic bone raises a little.

d) One leg will lay in the floor with the fingers of the foot raised. Then, the other leg glides forward without lifting the heel from the floor. Every time you glide the leg, you expire from your mouth.

e) Count to three and return to the initial position. Repeat with the other leg. Perform 7 with each leg. Repeat the exercise if you want, for another set.

3) Inferior abdominals.

With the higher intensity of this exercise, you reach a better toning of the internal abdominal muscles. If you don't feel the effort, you're probably not performing it correctly.

a) Go to the initial position of the previous exercises but the palms of your hands should be looking to the ceiling. Your spine must be in a neutral position.

b) Lift your legs producing a 90° angle from your trunk.

c) Contract the abdominal muscles and move one leg slowly to the ground until the feet touches the floor and then lift it again.

d) Repeat the exercise with the other leg. Produce 7 repetitions with each leg to complete one set. Perform 2 sets if you can.

Remember to breath correctly all the time.

Enjoy!